Superfoods: Are they really THAT good for you?

Remember when the humble blueberry was suddenly hailed a 'superfood'? Now that was a nutritional trend we could get behind: blueberry muffins never tasted so good.

But goji berries, acai berries, kale, wheatgrass, coconut water - even black pudding? It would seem barely a week goes by now without some new, and increasingly exotic, food being honoured with the 'super' prefix and hailed the latest cancer fighting, energy boosting, blood-pressure lowering hero of the hour.

Celebrated in the papers, supported by scientific evidence, championed by qualified nutritionists, and snapped looking hip on Instagram – they certainly present a convincing case. But are superfoods really all that 'super' and should we believe the hype?

Is there really such a thing as a 'superfood'?

'It's true there are foods that are higher in certain properties, and have health benefits beyond basic nutrition. In science they're called functional foods,' says registered dietitian and British Dietetic Association spokesperson, Anna Daniels.

'But 'superfoods' is just a marketing term used by manufacturers to sell products,' she adds. 'Anyone can call their food a 'superfood': they can't label it on the packet but they can say it on their website and put it in their marketing, and that's exactly what happens.'

So what's the official line on superfoods?

The official line is: there's no 'official' when it comes to superfoods. The EU banned the use of the term (unless it's accompanied by a specific authorised health claim). And you won't find superfoods being promoted by the NHS:

'The superfood trend exploits the fact that healthy lifestyle choices, including diet, can reduce our risk of chronic diseases like heart disease, stroke and cancer, it states on the NHS Choices website.

'The food industry wants to persuade us that eating some foods can slow down the ageing process, lift depression, boost our physical ability, and even our intelligence.'

But what about all those scientific studies about superfoods?

There is no shortage of scientific research behind these so-called superfoods – and the claims make enticing headlines ('Could Broccoli Cut Your Cancer Risk?' 'Can Chocolate Reduce Your Blood Pressure?'). But these studies are often funded by food manufacturers – and a closer look behind the headlines reveals a different story.

'The problem is that most research on superfoods tests chemicals and extracts in concentrations not found in the food in its natural state,' says an NHS Choices report.

Daniels agrees: 'Often they're not long-term human studies. Also, they use extracts of the food at concentrations we wouldn't normally find naturally. To make the claim it prevents cancer, or whatever it might be in that study, they might have found those results in the lab, but the extraction is such a huge dose someone would have to eat a tonne of it to actually get that benefit.'

The NHS has worked with the BDA to examine some of the most popular superfood claims. From beetroot to blueberries, garlic to goji berries – check out their in-depth report find out the truth about your favourite superfood.

Can all those qualified nutritionists be wrong?

The internet is awash with 'qualified' nutritionists blogging about the virtues of superfoods – and presenting them in all their colourful glory on Instagram. But beware – not all nutritionists were created equal.

'A dietician is a protected title,' explains Daniels. 'But not all nutritionists have a degree in nutrition. Anyone can call themselves a nutritionist, even if they've only done a weekend course. That's why there are more people out there who can say they're nutritionists – and give potentially incorrect advice.'

So what exactly should we be eating?

If superfoods aren't the 'magic wand' when it comes to a healthy, balanced diet – what approach should we be taking?

Daniels suggests these simple tips:

1. Variety

'It's all about variety. Fruits and veg have lots of different nutrients and antioxidants. The antioxidants mop up free radicals, which cause cell damage – and those are the things that are going to prevent cancer.'

2. Colour

'Antioxidants are rich in the plant cell walls so they're in the colours of different foods. Go for a rainbow diet with lots of different coloured fruit and veg.'

3. Everyday foods

'The humble carrot, for instance, is really high in betacarotene, which has lots of health benefits. Really simple things like garlic and onions are great, too – even tomato paste, which is packed with lycopene (when tomatoes are cooked, that compound actually becomes stronger).'

4. Local and in-season

'If we buy local, in-season fruits and veg we're not eating things that are travelling miles and affected by pesticides and chemicals.'

And weight loss? Is it really as simple as 'calories in v calories out'?

'There's a lot to be said for 'calories in/calories out' because if you are calorie negative over a period of time you are eventually going to lose weight,' says Daniels. 'But in that state, many people find themselves feeling hungry and end up over-consuming certain foods.'

Like nutritionists, not all calories were created equal: 'Not all calories work the same way – especially if you want to lose weight,' she adds. 'Foods high in fibre, like wholegrains and fruit and vegetables, keep you fuller for longer. Green leafy vegetables are very low in calories but do fill you up.

'Base your meals around these and low GI foods, such as wholegrain cereals and breads; white refined bread, is not going to fill you up as quickly as something whole grain that's got a slower-releasing energy.'

In other words, the introduction of the term 'superfoods' hasn't changed a thing. If we want to stay healthy and maintain a healthy weight, nothing replaces the merits of a healthy balanced diet: that's one high in fruit vegetables, whole grains and lean protein, and low in saturated fats, refined sugar and overly processed food.